How to do forearm plank properly, by Charlie Follows on YouTube. 1 min 40 s.
- Video length
- 1 min 40 s
- Time to do it
- 5 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Kneel on your mat and place your forearms on the floor, elbows directly under your shoulders and forearms parallel.
Clasp your hands or press your palms flat, whichever keeps your shoulders stable.
Tuck your toes under and lift your knees off the mat one at a time.
Straighten your legs so your body forms one line from head to heels.
Squeeze your glutes and gently pull your belly button toward your spine to brace your core.
Keep your neck long and look at a spot on the floor just ahead of your hands.
Hold the position while breathing steadily, then lower your knees to rest.
Check your form in a mirror or with a phone video, then repeat for a few short holds.
Tips and common mistakes
Do not let your hips sag or pike up; keep a straight line from ears to heels.
Stop the hold when your lower back starts to ache rather than pushing through it.
Build up with 15 to 20 second holds and add time as your core gets stronger.
Keep breathing normally instead of holding your breath.
Questions
How long should I hold a forearm plank?
Start with 15 to 20 seconds and add a few seconds each week. Good form matters more than a long hold.
Where should my elbows be?
Directly under your shoulders. If they drift forward or back, your shoulders take too much strain.
Is a forearm plank better than a high plank?
Both work your core. The forearm version is often easier on the wrists and shoulders for beginners.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
